Comparing Nutrients in 1 pound Breakfast bar, corn flake crust with fruit VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	59% 1706kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	220% 159g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	35.6% 20g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	306% 2758μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.54mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.2mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	488% 6.35mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	18.6% 186mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	276% 22mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	57.4% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	102% 1529mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Breakfast bar, corn flake crust with fruit versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Breakfast bar, corn flake crust with fruit vs Canned Red Kidney Beans with Liquids:

• 1 pound of Breakfast bar, corn flake crust with fruit has more Vitamin A, 9.4 times more Vitamin B1, 16.4 times more Vitamin B2, 27.3 times more Vitamin B3, 17.5 times more Vitamin B6, 4.7 times more Vitamin B9, 38 times more Vitamin E and 3.4 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains more Vitamin B5 than Breakfast bar, corn flake crust with fruit.
• 1 pound of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin E
• Both Breakfast bar, corn flake crust with fruit as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Breakfast bar, corn flake crust with fruit vs Canned Red Kidney Beans with Liquids:

• 1 pound of Breakfast bar, corn flake crust with fruit has 1.4 times more Calcium, 3.9 times more Iron, 13.6 times more Selenium, 1.3 times more Sodium and 6.6 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Copper, 1.3 times more Potassium and 5.4 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breakfast bar, corn flake crust with fruit has 4.6 times more Energy, 20.8 times more Fat, 12 times more Saturated Fat, 10.2 times more Omega 6, 4.9 times more Carbohydrate and 19 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2 times more Fiber than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6